Month

August 2014
METCON “Cindy” 20 min AMRAP 5 Pull-ups (Ring row) 10 Push-ups (Box edge) 15 Squats
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STRENGTH 6 sets of 3 Back Squat 80% 1RM METCON “Grace” For time: 30 Clean and Jerk (135/95#)
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METCON 3 Rounds: 400m Run 1:1 Rest Rest 5 min “Annie” 50-40-30-20-10 Double unders Sit-ups
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STRENGTH 6×3 Shoulder Press @75-85% 1RM METCON 8 Muscle-ups 28 Snatch (135/95#) 1990m Row
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Monday, September 1st we will hold two classes and two classes only- 9:00am -and- 10:00am The 10:00am “Community” class is open to anyone and everyone…bring a friend, or three! We will be offering childcare for the 10:00am class as well.
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METCON “Jackie” For time- 1000m Row 50 Thrusters (45#) 30 Pull-ups
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STRENGTH A) 5 x 5 Bench Press Superset B) 5 x 5 Bent over row METCON “Cindy” 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Squats
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METCON For time: 400m Run 20 Deadlift (155/95#) 20 Kb Lunges (53/35#), held farmer style 20 V-ups 15 Deadlift 15 Kb Lunges 15 V-ups 10 Deadlift 10 Kb Lunges 10 V-ups 5 Deadlift 5 Kb Lunges 5 V-ups 400m Run
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SKILL 1) A) Accumulate 1 min L-sit or B) Accumulate 3 min Plank on forearms Then, 2) Accumulate 2 min of Superman hold METCON “Diane” For time: 21-15-9 Deadlift (225/155#) Handstand Push-up
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STRENGTH 15 min running clock: 8 min to find a 1 Rep max Front Squat then, 7 min to complete 3 sets of 3 at 80% new 1RM METCON “Fran” For time: 21-15-9 Thrusters (95/65#) Pull-ups
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